This is a gem. I am no runner but have dabbled with lone runs on and off over the years and this came along as I was starting walk/runs with a few high intensity runs thrown in. I have read more than achieved in the past and there were references to previous good ideas, valuable words of warning, and some great observations on walk/runs and getting started using the 10% technique. The reference to the American military DIME 9 exercise warm up routine for injury prevention has encouraged me to change my exercise warm up routine. As the author mentioned it might be too soon to assess the injury prevention part but it does improve running times and is low impact compared to some routines.
Amby Burfoot truly captures the essence of what it is to be a lifetime runner. As the years progress, an ability to adapt and still enjoy the process is required and hopefully, we will each have the wisdom to make the necessary changes.